Threshold running Breakthrough: Persist and Prevail - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of Threshold running Breakthrough: Persist and Prevail from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Consistency and patience are the core of progress: keep showing up, even when training feels hard.
Build a weekly “threshold” base of 45‑60 minutes of Zone 4 / LT2 (half‑marathon effort) spread across the week.
Use a simple, repeatable workout: 3 × 10‑minute intervals at true threshold pace (around 5:03‑5:15 min/mi for the author). Adjust intensity by heart‑rate or perceived effort.
Mix threshold work with other sessions (V2 reps, 10 k effort, or longer runs) to keep the week balanced.
Focus on the process, not the pace of others; trust the training and keep the plan simple.

Workout Example

Warm‑up: 10‑15 min easy jog
Main set: 3 × 10 min at threshold (≈5:03‑5:15 min/mi, Zone 4 / LT2)
  • Rest 2‑3 min easy jog between reps
Cool‑down: 10 min easy jog

You can also place a 10‑minute block at the start or end of a longer run, or break it into 2 × 10 min or 4 × 5 min intervals – the goal is 45‑60 min of threshold work per week.

Practical Tips

Use heart‑rate (≈510 bpm max) or perceived effort to stay in the right intensity zone.
If you’re feeling sluggish, add a steady‑state day (easy run) to rebuild confidence.
After altitude training, expect lactate to drop quickly; give yourself 5‑6 days to feel fully recovered.
Keep a simple plan, stick to it, and adjust only when you’re sure something isn’t working.

Closing Note Give this threshold workout a try this week, adjust the paces to fit your own training in the Pacing app, and keep persisting. You’ve got this – keep moving forward and watch your performance improve!